Week 2 Work Outs

Rules of the Road: Warm-up, stretch, go at your own pace, but push yourself and write everything down! Good luck!

Work out 1

HIIT (High Intensity Interval Training) Work Out

· Bike, Treadmill/track, Elliptical

· Active Phase: 30 seconds go as hard as you can (increase resistance and/or speed)

· Recovery Phase: 90 seconds active rest (keep moving)

· 20 minutes total time (Active + Recovery)

· Alternatives: shorter (eg. 15 seconds) active phase, or longer recovery, or to challenge you more shorter recovery and/or longer active phases

Work out 2

Push/Pull:

· For time (go as fast as you safely can, with good form) 3 rounds of “Thrusters” and Lat Pull Downs (wide bar)

o Round 1- 21 Reps Round 2- 15 Reps Round 3- 9 reps

· Thrusters: Start in the squat position with dumbbell at should height as you stand up, extend arms over head until your arms are straight above you (go further higher than last picture shown). If you can, increase weight each round. Pick a weight where you struggle on the last few reps of each round.

· o Alternatvies: Decrease reps each round do (eg, 15-12-9), If you want to challenge yourself do Pull-ups(assisted or unassisted) instead of lat pull down

Work out 3

Deadlifts/Sit-ups

· 3 rounds for time (Go as fast as you safely can, and time it)

· 1 round equals: 10 repetitions (reps) of Deadlift followed by 20 Sit-ups

· Sit-ups

o Lie on your Back on the ground. Have your knees bent and the balls of your feet and heels placed flat on the ground.

o Place your hands on opposing shoulders, so that your arms are crossed over your chest

o Tighten your abdominal muscles gently by drawing in your belly button to your spine.

o Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Focus your eyes on your bent knees, all the while gently contracting the abdominal muscles. Pull up from the floor until you are at a ninety-degree angle, or when the elbows are on, or past, the knees. If you have a hard time keeping heels on ground have a friend hold them or underneath an anchor (couch, or other heavy object that has space for your toes)

o Hold the position for a second. Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground. This means not to place your back flat to the ground but to keep a slight, yet relaxed, arch.

o Alternatives: Crunches, same move as a sit-up, except you only go to just past the point where shoulder blades are off the ground.

· Deadlift

o Use a weight that can be done for 10 reps (last couple should be a struggle without losing form)

§ If you are new to Deadlifts use a lighter weight and maintain good form.

§ Use the barbell (the big bar) if you can, if not use dumbbells.

Start with feet slight wider than shoulder-width apart. Keep your chest and head up to keep your back flat (do not arch/round/hunch your back), shoulders back (pinch shoulder blades together), start from the squatting position and stand straight up.

Don’t be afraid of the deadlift, it is probably one of the best, but most underrated lifts to increase strength and muscle tone. It is a full body exercise that works not only the legs but back, forearms, abdominals.